8 Tips From The Pros For Rugby Players Looking To Gain Functional Mass

If you’re looking to add some extra size in the off-season, whilst not slowing yourself down then these tips are for you…

1.Compound Lifts

Wherever possible you should be focussing on big compound lifts such as squats, pull ups, deadlifts and the bench press. This was you are ensuring that the mass you are building is about functional strength rather than simply just adding size for the sake of it.

Although the bulk of your training should focus on big compound moves, if you find certain body parts are lagging behind, then now is the time to incorporate some strict isolation exercises into your training routines.

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4.Track Your Macros

Your nutrition is equally as important, if not more so than your training when focussing on body composition goals. For that reason, make sure that you are using an app like My Fitness Pal to ensure that you are hitting your daily macro targets.

5.Consider Adding Supplements

A protein powder is ideal for ensuring you hit your required macros, particularly on training days, however it may also be beneficial to consider some additional supplements such as BCAA’s, creatine and beta alanine to aid training.

6.Recover Properly

Make sure that you are getting a minimum of eight hours sleep a night, and are regularly incorporating rest days into your training. This will allow you to perform to the best of your ability, and give your muscles time to recover.

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7.Cardio

Whilst it may seem counter-intuitive to some to incorporate cardio into a training routine focussed on building size it is vital. Cardio will help burn off any excess fat ensuring that any mass gained is purely functional rather than weighing you down.

8.Mix It Up

Consider incorporating training variations such as drop sets and super sets into your routines. These allow you to stimulate your muscle groups in different ways, and in the case of super sets allow you to increase training volume without spending any extra time in the gym.

One comment

1.Compound Lifts: Sure; they’re the most disruptive and therefore the best. If getting stronger at these through good paths with a sound range of motion, we should see the most return.

2.Vary Reps: Not how they’ve said. Periodisation and specificity are a bit too deep for one paragraph, but essentially, over time: movement quality —> size —> power and strength

and then eventually in workouts: warm-up/mobilisation —> activation —> excitation —> power —> strength —> size —> cool down. [mobility and flexibility work can be “hidden” in rest times].

3.Target Weak Areas Vague…why? Most isolation work is pretty bodybuilder; cool to have bigger arms though sure, but it would perhaps be better to advise lifts that improve posture and/or joint function like a seated facepull for example, and even grip work.

4.Track Your Macros Great advice, nail daily protein, carb and fat targets for better results in terms of fuelling sessions, sustaining performance, recovery and in-turn the strength and attributes that can develop from that plus health and the physique.

6.Recover Properly Of course. We adapt to what we can recover from. Good. Maybe a mention of active recovery protocols and “sleep hygiene” routines could further help.

7.Cardio Yes, but cardio for cardio’s sake? No. Energy system development as demanded by the rigours of the game? Yes.

8.Mix It Up Not for the sake of it…some of these methods will certainly detract from power and strength output, so shouldn’t be used on all sets, but in the right place some might increase factors that aide size gains working through increased metabolic stress with longer time under tension.